Bulgur Nutrition Facts
83 calories per 100g serving
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Bulgur is a quick-cooking whole grain made from cracked wheat, delivering 3.1g protein and 4.5g fiber per 100g cooked at just 83 calories. It''s a staple in Middle Eastern cuisine and one of the fastest whole grains to prepare.
Protein
3.08g
15% of calories
Carbs
18.6g
90% of calories
Fat
0.24g
3% of calories
Nutrition Facts
Per 100g (100g)
| Nutrient | Amount |
|---|---|
| Calories | 83 kcal |
| Protein | 3.08g |
| Total Carbohydrates | 18.6g |
| Total Fat | 0.24g |
| Dietary Fiber | 4.5g |
| Sugars | 0.1g |
| Saturated Fat | 0.04g |
| Cholesterol | 0mg |
| Sodium | 5mg |
| Potassium | 68mg |
| Vitamin A | 0mcg |
| Vitamin C | 0mg |
| Calcium | 10mg |
| Iron | 0.96mg |
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Weight Loss
One of the lowest-calorie whole grains at 83 cal/100g with excellent fiber to keep you full. A smarter base than white rice for calorie-conscious meals.
Muscle Gain
Use bulgur as a quick-prep carb source in meal prep bowls. Its fiber slows digestion for steady energy during training.
Maintenance
A 10-minute whole grain that works in tabbouleh, pilafs, and grain bowls. Keeps well for meal prep and adds texture to salads.
Meal Ideas with Bulgur
Did you know?
Bulgur has been a dietary staple in the Middle East for over 4,000 years. Because it''s already partially cooked during processing, it needs only about 10 minutes of soaking to prepare.
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Take the free quizCommon Questions About Bulgur
How many calories are in Bulgur?
Bulgur contains 83 calories per 100g serving. It provides 3.08g of protein, 18.6g of carbs, and 0.24g of fat.
Is Bulgur good for weight loss?
One of the lowest-calorie whole grains at 83 cal/100g with excellent fiber to keep you full. A smarter base than white rice for calorie-conscious meals.
What pairs well with Bulgur?
Great pairings include: Tabbouleh with bulgur + parsley + tomato + lemon, Bulgur pilaf + grilled chicken + roasted peppers, Bulgur breakfast bowl + yogurt + berries + honey. These combinations provide a balanced mix of macronutrients.